Monday 11/16

Fitness-

A1. Hang Power Clean x 5 x 4 sets

A2. Single Leg V-ups x 10 per leg alternating x 4 sets

A3. Opposing limb arch raises x 10 per side x 4 sets

WOD

18-15-12-9

Hang power Clean (115/75)

Knees to Elbows

S2O (115/75)

Box Jumps (24/20)

Performance-

A1. Power Clean x 5 x 4 sets; building

* not TnG

A2. Single Leg V-ups x 15 per leg alternating x 4 sets

A3. Opposing limb arch raises x 15 per side x 4 sets

WOD

3 Rounds

8 Power Cleans (185/105)

16 TTB

8 S2O (185/105)

16 Box Jumps (24/20")

Zone-

A1. Russian KB Swings x 12 x 4 sets

A2. Tuck ups x 25 x 4 sets

A3. Opposing limb arch ups x 10 each side x 4 sets

WOD

21-18-15-12

KB Swings

Knees to elbows 

DB Strict Press

Box Jumps